WOD Blog

Mon, Nov 2 2020

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

11.2.2020


(Time)
Monday

Warm-up
EMOM x 5 MINUTES
MIN 1 - :45 Bike (EZ)
MIN 2 - :45 Shoulder Taps
MIN 3 - :45 Bike (Mod)
MIN 4 - :45 Up-Downs
MIN 5 - :45 Bike (Mod-hard)

Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 - 10 KB Z-Press
MIN 2 - 12 Alt. KB Floor Press
MIN 3 - :40 DBL OH KB Hold


Workout
FOR TIME
50/40 Cal Bike
50 Sit-Ups
30/25 Cal Bike
40 Sit-Ups
20/15 Cal Bike
30 Sit-ups